In research studies across countries, women and girls report feeling greater body dissatisfaction and having poorer body image than men and boys. Insecurities about women’s bodies are not only manufactured but also capitalised on by a variety of actors. The resurgence of the ‘heroin chic’ aesthetic, widespread availability and publicity surrounding GLP-1 agonists, and the construction of the ‘yoga’ or ‘pilates’ body have made the message unquestionably clear: being extremely thin is, once again, admirable, coveted, and endlessly rewarding.
The resurgence of the ‘heroin chic’ aesthetic, widespread availability and publicity surrounding GLP-1 agonists, and the construction of the ‘yoga’ or ‘pilates’ body have made the message unquestionably clear: being extremely thin is, once again, admirable, coveted, and endlessly rewarding.
The skinny epidemic may well be a trend, currently experiencing a comeback that no one asked for, but it is doing so in an increasingly polarised political and social climate. Progress on gender equality has stalled, and while global conservative forces differ on many issues, their views on women’s and LGBTQIA+ rights converge to tamp down on hard-won gains. Right-wing actors across the globe reward femininity when expressed as submission, softness, thinness, and a desire for protection (from men, by men). Visible muscle and bodily strength, then, are seen as a direct challenge to these ideals and unnatural beauty standards.
Right-wing actors across the globe reward femininity when expressed as submission, softness, thinness, and a desire for protection (from men, by men). Visible muscle and bodily strength, then, are seen as a direct challenge to these ideals and unnatural beauty standards.
The popular narrative around resistance training for women largely focuses on the idea that training with heavy weights and gaining muscle would make women ‘bulky’ and thus unattractive to men. This is not only a lie, but an impressively crafted one. Because our culture rewards thinness as the archetype of women’s (and ultimately men’s) desires, it is easy to convince women that there isn’t much to seek in the gym other than ‘fat burning’ cardio machines.
But who truly benefits from our lack of physical strength?
Resistance training and the science behind it
The terms functional training, strength training, and weight training are often used as synonyms for resistance training (RT). At its core, RT is a form of exercise that uses external resistance against muscle contraction to increase muscle strength and endurance. Picking a weight that feels challenging but not impossible to lift allows muscles to contract and break down, eventually leading to growth in muscle size (muscular hypertrophy). In the longer term, increased muscle mass improves bone density and raises the body’s basal metabolic rate (BMR), allowing it to burn more calories at rest.
While research on the effects of RT on women is still evolving, we know at this time that bone health and bone mineral density — impacted heavily by estrogen production — begin to decline as women age and reach menopause, accelerating the occurrence of brittle bones and fractures. Osteoporotic fractures affect 40 per cent of women over the age of 50, compared with only 14 per cent of men in the same age group. Conditions like osteoporosis can lead to a significant loss in mobility and independence, which in turn has negative impacts on mental and physical health. RT is among a few non-pharmacological interventions that can mitigate these risks.
Despite the possible health benefits, RT remains unexplored and elusive to women, and discourse about it online is often unscientific, contradictory, and confusing.
In India, Polyendocrine Metabolic Ovarian Syndrome (PMOS) is increasingly prevalent (3.7 to 22.5 per cent) among women of reproductive age, with parts of India showing prevalence levels much higher than the global average. RT can be highly beneficial for people affected by PMOS, especially those who may not have the fitness level or endurance required for cardiorespiratory exercise. It may help women with PMOS improve insulin sensitivity, boost metabolism, and support hormone balance and mental health.
Despite the possible health benefits, RT remains unexplored and elusive to women, and discourse about it online is often unscientific, contradictory, and confusing.
Toning vs muscle building and other myths
Fitness influencers often promote the narrative of a ‘toned’ body for women as opposed to a muscular physique. Any distinction between the two, especially in terms of the kind of workouts needed to achieve them, is imaginary. A ‘toned’ physique is simply a combination of high lean muscle mass and body fat low enough for that muscle to be visible. The only way to achieve a ‘toned’ physique is through consistent weight lifting.
Fitness influencers often promote the narrative of a ‘toned’ body for women as opposed to a muscular physique. Any distinction between the two, especially in terms of the kind of workouts needed to achieve them, is imaginary.
Another common claim is that RT will make women look ‘bulky’ (too muscular or manly). While this can be true, women’s testosterone levels are about 20 times lower than men’s, making muscle hypertrophy much slower for women. This means that it takes years of consistent RT and progressive overload to build enough muscle to achieve that look. You are unlikely to become ‘bulky’ from a few days of RT a week.
Cycle syncing and targeted fat burning are two other made-up concepts that keep women from realising their full potential with RT. Cycle syncing refers to the practice of adjusting one’s workouts to suit the hormonal cycle. People who promote cycle syncing workouts recommend avoiding weight training or using lighter weights at certain points during the hormonal cycle. While this seems somewhat logical on paper, it has little scientific basis as a blanket solution for all menstruating persons. Individual variations matter greatly when it comes to deciding how much weight to lift, and convincing women that they ‘should’ cycle sync only serves to complicate RT.
These and other popular misconceptions exploit women’s insecurities to either overly complicate RT or keep women from it entirely. The beauty standards these claims uphold are a construction of patriarchy and serve no one but the system that created them. A much larger and more genuine issue for women’s health is safety and accessibility.
Similarly, a number of online workouts marketed to women offer ‘targeted’ fat burning (spot reduction), especially from the trunk region. This is an awful play on women’s insecurities since it is nearly impossible to dictate where the body loses fat from. A research-backed approach is to attempt to work each muscle group separately to reduce overall body fat.
These and other popular misconceptions exploit women’s insecurities to either overly complicate RT or keep women from it entirely. The beauty standards these claims uphold are a construction of patriarchy and serve no one but the system that created them. A much larger and more genuine issue for women’s health is safety and accessibility.
Gyms and other inaccessible fitness spaces
In a country where women aged 15-59 spend over seven hours daily on unpaid domestic and caregiving tasks, going to the gym might be the furthest thing from their minds when they find time for themselves, and that is if they ever do. This problem can only be addressed when men step up to take on more responsibility within the household and when women are encouraged to prioritise themselves.
Gyms are also fundamentally unsafe spaces for women, whether it is in the form of unwanted contact from men, ogling, or unsolicited advice from male trainers and fellow gym-goers. Women in India are constantly bearing the mental load of keeping themselves safe by avoiding certain times of the day, being hypervigilant about their surroundings, and policing their choices of clothing. While the onus lies on men to stop engaging with women in the gym, women-only sections, women trainers, and an increase in the number of women gym-goers can help women feel at ease in these spaces.
While the onus lies on men to stop engaging with women in the gym, women-only sections, women trainers, and an increase in the number of women gym-goers can help women feel at ease in these spaces.
However, the beauty of RT is that it does not need to be performed within the four walls of a gymnasium. An effective RT workout lasts anywhere between 30 and 45 minutes, should be done 2-3 days per week, and can be done using bodyweight exercises, resistance bands, and home gym setups. A gym membership only enhances an effective RT routine, but it is not a necessity.
A great deal of harmful messaging has gone into shaping women’s negative relationships with their bodies and exercise. Much of it targets an elusive idea of thinness as the epitome of health and cardio machines as the vehicle to reach it. But with the state of women’s rights and gender equality as they acquiesce to the siege of right-wing governments, women can no longer afford to succumb to the ‘heroin chic’, the ‘pilates body’, or other trends that cater to the conservative male gaze.
RT enables women to chase strength in the place of gauntness, and that plays directly into the face of the patriarchal forces that seek to keep us underfed and under control.
RT offers a well-researched avenue for exercise that has a low barrier to entry, relatively easier access, and numerous physical and mental health benefits. Most importantly, it enables women to chase strength in the place of gauntness, and that plays directly into the face of the patriarchal forces that seek to keep us underfed and under control.
In the face of these forces to conform, resistance might just look like picking up a pair of dumbbells. And if you happen to grow a ton of muscle and start looking ‘bulky’ immediately, consider yourself ready to smash the patriarchy!
References
- The Unique Benefits of Strength Training for Women
- What You Should Know About Building Muscle Mass and Tone
- Strength training for PCOS: What you need to know
- How to Get a Full-Body Strength Training Workout at Home
- The Science Behind Weightlifting: How It Affects Your Body
About the author(s)
Mrinalini Mathur is an international development professional, former video editor, and avid weightlifter. She holds a master’s degree in Human Rights and Global Gender Studies from New York University. She has worked with UN Women and international NGOs on gender equality, inclusive multilateralism, and sustainable development. She is passionate about women’s rights, inclusive policy, and the transformative power of strength training. Outside of work, she enjoys reading, listening to music, and spending time with her dogs.
